Sprawl Workouts

The sprawl is dropping to the ground on your hands and feet from a standing or crouched position. Athletes, such as martial artists, gymnasts, and wrestlers, use this technique often in their competition and training. According to martial artist Katalin Rodriguez-Ogren, owner of POW Mixed Martial Arts, you need a combination of movement coordination, joint mobility and stability, and strength to perform the move properly without getting injured.

Stand to Sprawl

This basic drill teaches you how to get to the ground quickly. Stand with your legs slightly wider than your pelvis with your knees bent. Lean your body slightly forward. Bring your arms bent in front of you in a guard position with open hands. Drop to the ground by placing your hands on the ground. Immediately hop both legs off the ground by kicking them out behind you. Use your arms and shoulders for support as you gently land on your feet. Quickly get back to the starting position, and repeat the drill as fast as you can. Do this drill for 30 seconds for three to four sets.

Ball Sprawl

Use a medium or large stability ball for this exercise. Place the ball in front of you, and stand in the same position as the previous exercise. Hop both feet behind you, and drop your hands and forearms on the ball. The ball should help you bounce back up to standing position. This version is safer than dropping all the way to the ground, and it helps you maintain form while working on coordination. Perform this drill for 30 seconds for three to four sets.

Squat Jump and Sprawl

This exercise adds a vertical jump to the basic sprawling drill. Start in the same position as the first exercise, and do the stand-to-sprawl procedure. When you get back on your feet, jump as high as you can and swing your arms up above your head at the same time. Land with your legs bent, and repeat the entire sprawl and jump pattern for 15 to 30 seconds. Juan Carlos Santana, director of the Institute of Human Performance and author of the book "Essence of Program Design," suggests that you work on form and coordination first before focusing on how many you can do during that period of time. Otherwise, you can get seriously injured if you do this with poor alignment and posture.